
Class_ C^^y^Sl. 



Book. 

Copyright ]\'"_ 



n 



M^ 



COPYRIGHT DEPOSrr. 



PROGRESSIVE 
PHYSIOLOGICAL EXERCISES 



-^i 



BY 



G. H. GEIGER, M. D. 

Specialist in 
Treatment of Nervous Diseases 



PJRICE $S.PQ ; .. 



PreSvS of J. W. Johnson, 

Dayton, Ohio. 

1903 



Copyrighted igoj 
By G. H, Geiger. 



t^ 



LIBRARY of CONGRESS 
Two Copies Received 

JAN 18 1904 

Copyright Entry 
Act. X- / ^ ^ ^ 
CLASS ^ XXc. No. 

n Lr C f I 

COPY 3 







THE following pages illustrate and describe in detail 
the essential movements in my Course of Physiolog- 
ical Exercises. The object is to remove all waste 
and aid in body-building ; not to produce abnormal muscu- 
lar development. 

After practical tests for more than thirty (30) years, as 
a medical practitioner I have found these exercises the 
best adapted to produce complete circulation of the blood 
throughout the body, enriching the blood with oxygen, 
arousing torpid liver, aiding in digestion, exciting the kid- 
neys to healthy action, keeping the spinal vertebrae in 
normal position, correcting abnormal curvatures, remov- 
ing pressure from the spinal chord, soothing the nerves, 
relieving the strain which produces ^'nervous prostration," 
stimulating and strengthening the genital organs. These 
results follow because the impurities are forced out of the 
nerve and muscle cells, the waste tissue is expelled, and 
new tissue is allowed to form and upbuild the everlasting 
changes which are going on in the physical organism. 

I make no absurd claim to invention or discovery, for 
all these exercises have long been known and practiced to 
develope strength and vigor, alertness and energy of mind 
and body. Whatever of merit there is in this course of 
movements, lies in the progressive arrangement of them, 
which admits of there being done by any person with safety, 
producing in the shortest time both lasting and beneficial 
results when taken as prescribed, and faithfully and intelli- 
gently carried out. 

G. H. G. 



No Date. . . 

Measurements of 



Address . 



Occupation , 
Neck 



Chest, Normal 

(arms at sides) 



Chest, Expanded 

(arms at sides) 



Chest Contracted 

(arms at sides) 



Waist... 
Biceps . . . 
Forearm . 
Thigh. . . 
Calf, . . . . 
Weight . . 



DIRECTIONS. 



The exercises in this book are done without 
weights or apparatus. 

Opposing muscles are off-set, one against another. 
While one set of muscles is rigid the opposing 
ones are relaxed. This seems a plain statement of 
a fact, yet many persons fail to appreciate it, as 
my experience in orally directing my patients has 
often shown. 

How to Make a Muscle Tense 
or Rigid 

stand erect, head well up, shoulders drawn back, 
abdomen drawn in, legs straight, knees and heels 
together, weight resting over the instep and toes 
and but lightly on heels, arms at sides, palms of 
hands forward. This position will hereafter be 
noted by the single word ^ ^ Poise y^^ to save repeat- 
ing ; **take first position," or **as shown in Fig. .'* 
Don't forget this. 

Exercises should always be taken before a mir- 
ror, then you see yourself as others see you. I use 
the left arm to illustrate rigidity, as it can be seen 
and felt easily by placing the right hand on the 
biceps, that is, the upper arm from elbow to 
shoulder. 



PHYSIOI.OGICAI. Exercise. 



Poise. Hold left arm close to side, the fingers 
turned back as far as you can, and remember you 
must not allow them to be closed in this exercise, 
slowly raise the hand, bending the arm at the 
elbow. 

Determine to hold the upper arm close to the 
side and press down with the shoulder, making 
the elbow the pivot and the hand and fore-arm the 
weight to be lifted. The movement is entirely in 
the elbow. Draw the fingers back with all your 
strength and determine to draw (not lift) the hand 
and forearm up until it touches the upper arm. 
Do not allow the fingers to close, and without re- 
laxing the rigidity of the upper arm return the 
forearm to position. 

Do this exercise with the utmost energy and de- 
termination of mind and body that you can pos- 
sibly exert. The slower the movement and the 
harder the pull the greater the rigidity. Set your 
jaws firmly. A firmly set jaw is the citadel of ten- 
sion. This will also teach you never to breathe 
through the mouth. Never permit your thought to 
wander from the exercise you are doing. The mind 
must co-operate with the body. 

If the mind is not in every movement and at 
every instant of time determining to make the 
muscles as rigid as it is possible to make them, the 
exercising of the body is time wasted. One minute 
of exercise of mind and body completely centered 
in the exercise is worth more than one hour of list- 
less movements of the muscles while the attention 
is elsewhere. 



PHYSIOI.OGICAI, Exercise 



When you have mastered this movement, ' 'learned 
the trick," with the left arm, try it on the right 
arm until you have thus gained rigidity of the 
biceps. 

You note there is no danger in taking this exer- 
cise, as you furnish your own weights and you do 
no more than you are able to do. Precautions will 
be given where needed that will direct you in your 
movements, and you will be prepared for each suc- 
ceeding movement. 

I suggest that every person, no matter how 
strong or how weak, consult his physician and be 
guided by his directions while pursuing this course, 
as it may be found beneficial to vary the move- 
ments to suit individual cases. 




PHYSIOI.OGICAI. Exercise. 



BREATHING. 



The best results in exercising are obtained by 
giving strict attention to proper breathing while 
exercising. 



Deep Breathing 



Consists in expelling every particle of air from the 
lungs at every exhalation and completely filling 
the lungs at every inhalation. Give the lungs all 
the space possible. Inhale through the nostrils. 
Mouth closed. 

How to Breathe* 

Poise. Place fore-finger on right nostril, ex- 
tend muscles of abdomen as much as possible, in- 
hale as rapidly as you can through the left nostril. 
Hold breath long enough to change finger of right 
hand to the left and allow the- breath to escape 
through the right nostril, which was closed in 
inhaling. Draw in the muscles of the abdomen in 
exhaling as much as you can. This will aid in 
forcing all the air out of the lungs. 

Air inhaled through one nostril should be ex- 
haled through the other. 

Pay no attention to the lungs, they will take care 
of themselves. The exercise consists in extending 



PhysioIvOGicai, Exercise 



the abdominal muscles as you inhale and contract- 
ing or drawing back the muscles of •the abdomen 
to force the air out as you exhale. 

Continue this exercise until you have complete 
control of the abdominal muscles. Limit this ex- 
ercise to five minutes at any one time until you 
have mastered the movement. This exercise may 
be taken in a sitting posture as well as standing. 
It should be performed in both positions so as to 
get complete control of the abdominal muscles 
while standing or sitting. 

This exercise may also be taken while lying flat 
on the back, hands under head. If breathing in 
this position makes you dizzy, do not breathe so 
deeply until you are accustomed to it. Continue 
this five to ten minutes daily. Pay particular 
attention to the abdominal muscles, the abdomen 
rising as you inhale and falling as you exhale. 
This exercise should not be neglected, as it is im- 
portant in acquiring a correct habit of deep 
breathing. 

Never allow yourself to *'Hoi.D THE BreaTh'* 
while exercising. The object of exercise is to in- 
crease the circulation of the blood and purify it in 
its circulation, through the lungs. Purification can 
not be effected unless there is full and continuous 
breathing every instant of time the movements are 
kept up. Don't forget this important fact. 

Measure Your Breathing 

by a mental count. For the first week in taking 
the breathing exercises count, mentally, from one 



10 PHYSIOI.OGICAI. Exercise. 

to ten at each inhaling and exhaling. Increase 
until you can count twenty as you inhale or exhale. 
Too much importance cannot be attached to 
proper breathing. Not only the lungs, but the 
heart, stomach, liver and kidneys are all nourished 
by the regular circulation of the blood, and the 
richer the blood in oxygenation the better the 
blood and the greater the nourishment. Proper 
breathing is absolutely necessary for nervous de- 
pletion. Don't forget that exercise and breathing 
must go together, the one is no more important 
than the other. While the air should be drawn 
into the lungs as rapidly as possible, it should be 
allowed to escape slowly. Breathing exercises 
should be taken three times a day for at least five 
minutes each when you can do the exercise with- 
out interruption and give entire attention to it. As 
you continue these exercises they may be prolonged 
each time for any period desired after a few weeks. 



PhysioIvOGicaIv Exercise 11 



THE NECESSITY OF 
EXERCISE. 



The need of exercise is admitted by all, but those 
who need it most do not admit the necessity- 
applies to them. The ever increasing mental 
activity which is taking the place of manual labor 
makes all men **brain workers." 

Mental labor attracts blood to the brain. When 
the labor ceases there is an excess of blood in the 
brain which must be returned to other parts of 
the body if the brain and nerves are to exist in a 
normal condition. Proper exercise and breathing 
will restore the equilibrium of the circulatory 
system. 

Exercise to be BeneficiaL 

First : — The mind and body must act together 
and the attention concentrated on the parts of the 
body exercised. Second : — The circulation of the 
blood must be increased throughout the entire 
system without overtaxing the heart's action. 
Third :— The capillary system must be compressed 
and dilated by alternate tension and relaxation of 
antagonistic muscles. Fourth : — The blood must 
be purified by the oxygen of the air as it circulates 
through the lungs, this necessitates proper breath- 
ing. Fifth : — The heart's action must not be 
interfered with by exercising too many muscles at 



12 PhysioIvOGical Exkrcisk. 

any one time. Sixth : — The waste tissue must be 
thrown off without retarding or tearing down new 
tissue that is being built up. Seventh : — The 
muscles must be fed without becoming * 'muscle- 
bound." Eighth : — The nerves must be soothed 
and kept in normal condition and not over excited 
by the exercise. 



How Accomplished^ 

The above results can be best obtained by that 
course of exercise which takes the least amount of 
time and expense to do it. The body furnishes its 
own means without the aid of any mechanical 
devices or apparatus. This is done by off-setting 
muscle against muscle as already explained. The 
alternate rigidity and relaxation of muscles produce 
like effects upon the capillary system. This aids 
the circulation of the blood and is the prime object 
of all exercises. 

The complete circulation of the blood feeds the 
nerves and muscles and prevents congestion. The 
tired mind finds rest when it is not compelled to 
work through an exhausted brain. The over- 
worked brain is relieved of its burden. All parts 
of the body perform their natural functions. Sleep 
knits up the ravelled sleeve of care at the death of 
each day's life and ushers in a brighter and happier 
morning. 



PHYSIOI.OGICAI. Exercise 13 



WATER. 



Before beginning your exercises in the morning 
drink a glass of cold water. Drink two more at 
intervals between the different exercises and 
another glass when you have finished. 

Water is especially beneficial in cases of consti- 
pation. A glass of water will also be beneficial 
before retiring. 



Rests Between Movements* 

At night a rest of a few seconds should be taken 
at end of each movement. Just enough time to 
allow all the muscles to relax. In taking Parts I 
and II, there is no need of rests in the mornings 
unless you feel you specially need it. In that event 
ten seconds will be amply sufficient between any 
two exercises. 



14 



PhysioIvOGicaIv Exercise. 



Part L 




No. 1. 

Poise. Draw right hand tip as shown in figure 
on left: follow directions given on page 6 to make 
upper arm rigid. Keep the upper arm rigid as you 
lower it and as the right hand goes down draw the 
left hand up. Continue these movements as long 
as you can keep up the rigidity of the biceps. Not 
to exceed ten times with each hand. Keep count 
on the arm in which you have the least rigidity. 
This will bring out its strength equal to the other 
arm. 

If your energy flags, rest a few seconds and 
repeat. Don't continue the movements longer 
than you can maintain rigidity. The slower the 
movements the more rigidity. Keep the jaws 
firmly set and breathe regularly. Inhale as one 
arm goes up and exhale as the other goes down. 
Take all exercises half as many times in the 
morning as at night. Exercise before a mirror. 
Clothing should be removed before exercising so 
you can see the action of muscles. Room should 
be warm enough for comfort and well ventilated. 

No. 2. 
Poise. Place hand on stationary object to bal- 
ance body. Alternately raise body on toes and 
heels as shown in figure, and be sure to make rigid 
the muscles of the calves of legs. Relax as heels 



PHYSIOI.OGICAI. Exercise 



15 




MS^ 




touch floor. In lifting the body make all the effort 
with the toes as if pressing them into the floor. 
Try to lift your weight mainly by the movement of 
the toes. Repeat ten to twenty times at night, 
omit in morning. While resting on heels raise the 
toes as far as you can, keeping muscles of calves 
tense. 

No. 3. 
Position as shown on left. Upper arms rigid. 
Palms up. Fingers turned back. Bring hands to 
position as shown in figure on right. Keep elbows 
on level with shoulders, the elbows alone bending. 
The rigidity is in upper arm only. Don't relax as 
you straighten the arms. Breathe naturally and 
put your utmost energy of body and mind into 
exercise. Ten times at night, five times in 
morning. 

No. 4. 
Position as shown on left. Upper arms rigid. 
Palms forward. Bring hands down to position, 
shown on right. Relax all muscles and return 
arms to position on left. Inhale as you bring arms 
down and exhale as they are thrown back. Ten 
times at night, half as many in morning. Muscles 
of shoulders and back should be made as rigid as 
possible in this exercise. I^egs straight and knees 
and ankles pressed firmly together, weight on toes 
and instep. 

No. O. 

Lie on back as shown in figure on left. Arms 
folded on chest. Keep legs straight, do not bend 




16 PHYSIOI.OGICAI, Exercise. 

knees or lift heels from floor while you raise head 
and shoulders as far from floor as you can. The 
movement is solely in the muscles over the stomach. 
The rigidity is in these muscles. Relax as body 
touches floor. Inhale on lifting head and shoulders 
and exhale on return. Repeat as often as you can, 
not to exceed five times at night, half as many in 
morning. Increase daily until you reach fifteen 
to twenty-five times at night. As you increase 
movement let head drop back to serve as weight 
without lessening the tension of muscles of neck. 



-«^ 



PHYSIOI.OGICAI, Exercise 17 



Bathings 



After completing the movements, nights and 
mornings, take a cold sponge bath. Do this as 
speedily as possible and rub body vigorously with 
coarse towel until you get up a healthy glow of 
skin. 

This bath is both soothing to the nerves and 
refreshing to the entire body. Care should be 
taken to avoid any draughts of air while bathing. 



Observations^ 

I have found in my practice that prescribing 
exercises, as well as prescribing drugs, requires 
judgment. A movement which one patient can do 
easily may distress another and vice versa. It is 
not all in the amount of muscles or the lack of 
muscular development. The state of the nerves 
and the condition of the heart, lungs, stomach, 
liver, kidneys and bowels must be reckoned with in 
every movement of exercise. 

Disordered nerves and weak or irregular heart 
action must be noted, also the condition of the 
lungs and stomach. 

For instance : Exercise No. 3 will often cause 
the patient to complain of pains and soreness at 
the base of the brain. This is caused by allowing 
the elbows to drop below the level of the shoulders 
which will cause a straining at the back of the 
head. If the elbows are kept well up this soreness 
will soon disappear. 



18 PHYSIOI.OGICAI, Exercise. 

The floor movement may sometimes cause in- 
flammation of the eyes or pain back of the eyes or 
produce nausea, a pain in the muscles of the 
abdomen. While rigidity of the muscles is insisted 
upon, too much tensity in some parts of the bod}^ 
must be guarded against. 

These exercises in many instances will lame the 
muscles of an athlete. You must expect some 
soreness and when the soreness is painful or likely 
to aggravate instead of quieting the nerves, or 
disturbs the heart's action, or produces too much 
lameness, the movements should be fewer in 
number and rigidity eased up until the soreness or 
lameness disappears, but the exercise that produces 
distress should not be left off, only lightened. 

I have avoided all technical language that the 
lay mind may grasp the thought herein expressed. 



-f^ 




PhysioIvOGicai. Exercise 19 



Part n. 

Do not attempt Part II until you have mastered 
all the movements of Part I, and can do them all 
without distress or making the muscles lame or 
sore. This ought not to take longer than one week 
and two weeks at the outside. Begin with No. 1 
and do 1, 2, 3 and 4 as in Part I. Increase your 
speed but do not let up on rigidity. Try to in- 
crease rigidity, breathing and speed in 1, 2, 3 and 4. 



No. 5. 

Poise. Raise arms on level with shoulders, 
palms down, and hands closed as in figure on left. 
In making fist, the forefinger should come directly 
under the thumb, the second joint of the thumb 
pressed down on the forefinger with first joint of 
the thumb at right angle to the second joint. The 
first joint of the thumb is now squarely across the 
second joints of the first and second fingers. This 
may seem a trifle particular but it is important, as 
the utmost rigidity of the muscles of the forearm 
can only be obtained by keeping thumb in this 
position. Raise the fist, not the arm, as high as 
you can. Make wrist rigid, now bring fist down 
as far as you can. Repeat not less than ten times 
at night, half as many in morning. The move- 
ment is solely in the wrist. Put all the rigidity 
possible in the wrist and move slowly up and 
down. Set jaws firmly and breathe naturally. 



20 



PhysioIvOGicai. Exercise. 




No. 6. 

Poise. Place hand on stationary object to keep 
balance. Take position as shown on left. Rise, 
making muscles of legs rigid. Relax as you go 
down. Repeat ten times nights, five times morn- 
ings. Increase at night until twenty-five to thirty 
times are reached. 




No. 7. 

Poise. Take position as shown on left, palms 
down, fingers turned back. Muscles of upper 
arms, shoulders and neck rigid, chest thrown out, 
shoulder blades drawn back. Draw arms down to 
sides. Relax as arms go up. Inhale as arms go 
down. Exhale on upward movement. 




No. 8. 

Take position on left. Palms up, fingers turned 
back. Make upper arms rigid. Bring hands to 
position on right. Relax as your arms come down. 
Inhale as arms go up. Ten times at night, five 
in morning. Chest should be thrown forward and 
abdomen drawn back in this movement, knees 
held firmly together. 



^ 




Physioi^ogical Exercise 21 

No. OO. 
Floor Exer CISC. 

Take position in figure. Hands under shoulders, 
fingers turned out and slightly forward, without 
allowing the back to bend, lower the body on 
hands and toes until chin touches floor. Recover. 
Press knees firmly together, do not allow abdomen 
to touch floor or knees to bend. Three times at 
night, once or twice morning and increase one 
daily until you reach fifteen to twenty times nights 
and half as many in morning. 

Do Nos. and 00 as last movements. By this 
time you ought to be able to do these movements 
ten to fifteen times nights with half the number 
mornings. 

Do not attempt any further movements until all 
those in Parts I and II can be done with great 
rigidity and all the muscles thus exercised cease to 
be lame or sore. Continue cold sponge baths 
throughout entire course. Repeat these exercises 
at least two weeks before taking up Part III. 

The object of exercising arms and legs first is to 
increase circulation in the extremities of the body 
as they are farthest removed from the heart, which 
is the pumping station of the system. They have 
also prepared you to successfully do the floor exer- 
cise of Part II without danger of over-straining 
muscles of abdomen. 




22 Physioi^ogicai. Exercise. 



Part m. 

Do all the exercises of Parts I and II from to 1 
to 8 inclusive, add 9, 10, 11 and 12. 

No. 9. 

Poise. Tense muscles of back and abdomen. 
Draw up right hand as in figure until fingers of 
right hand fall in arm pit, left hand reaching down 
as far as you can on leg, knees straight. Lower 
right hand and raise left. Do not lean forward. 
Ten times at night, five times in morning. Breathe 
naturally. 

No. 10. 

Poise. Balance body by placing hand on station- 
ary object. Tense left leg, knees straight. Rest 
weight on left leg. Tense right leg, knee straight. 
Contract muscles above hip and draw right leg up 
as far as you can by muscles named. Do not sway 
body to right or left. Same movement vnth left 
leg. Alternate this movement from one leg to 
the other until muscles above hips tire. 

No. 11. 

Poise. Place palms of hands on hips, fingers 
forward. Tense legs. Make rigid muscles of 
abdomen and back without bending knees, sway 
from right to left. Movement solely in hips. Con- 
tinue movement until muscles tire. Lift the Chest 



► L.ofC. 



PHYSIOI.OGICAI. Exercise 23 

and breathe as deeply as you can. This movement 
should be as rapid as possible without losing your 
balance or allowing any other parts of body to 
move. 

No. 12. 

Take position as in No. 11. Muscles of back, 
abdomen and legs tense. Sway body forward and 
back. Hips are the pivot. Movement slow at 
first to get as much rigidity in muscles of back and 
abdomen as you can. Continue until muscles tire. 
At each successive exercise increase speed. In- 
crease rigidity with speed until you can do the 
movements ten to fifteen times in as many seconds. 
Breathe deeply as possible. Finish with floor 
exercises Nos. and 00. 

Do not attempt Part IV until you have com- 
pletely mastered Part III. This ought to take two 
weeks. 




Part IV. 

Do all the exercises except Nos. and 00. 

No. 13. 

Take position as on left, tense the muscles of 
shoulders and back, raise arms, muscles rigid, as in 
figure on right, breathe naturally, repeat ten times 
at night, five times in mornings. 






24 PhysioIvOGical Exkrcisk. 

No. 14. 

Position as on left. Tense muscles of back and 
abdomen, raise body to erect position. The move- 
ment is solely in abdomen and back. No move- 
ment of arms at shoulders. Breathe naturally. 
Continue until muscles tire. 

No. 15. 

Position as on left. Place feet under bed or 
some heavy piece of furniture so they will not lift 
from floor. Place palms of hands under thighs as 
a safety measure. Let body down until you lie flat 
on back. Raise body slowly to a sitting position. 
If you need the assistance of the arms place palms 
under thighs. Movement is solely in hips. As you 
gain in ability to rise without hands under thighs 
hold arms at side. Next fold arms on chest and 
repeat until muscles tire. 

Add Nos. 0, 00. 

Six weeks ought to have been spent in taking 
movements heretofore given. If you have been 
able to put the rigidity into all these movements 
as directed, your circulation has has been improved; 
your chest expansion increased from 2 to 4 inches, 
if you have paid particular attention to deep breath- 
ing. If you have been constipated or troubled 
with indigestion or afflicted with insomnia they 
ought to have disappeared. 



PhysioIvOGicai. Exercise 25 



Part V. 

Do all the movements described heretofore in 
the order given in Part IV. If you find it takes 
too much time to repeat as often as directed, re- 
duce the number in all the movements in which 
you have acquired the most rigidity of muscles. 
Cut the number of times one-half but increase the 
rigidity all you can. If you are too fleshy and in- 
clined to be fat, increase rather than decrease the 
floor movements when lying on the back. 

No. 16 
Lie on back, legs straight, hand under head as 
shown in figure on right. Practice deep breathing 
by raising and lowering abdominal muscles, con- 
tinue from three to five minutes. Tense the legs 
and raise them without bending knees until in po- 
sition on right. Relax and lower to floor and re- 
peat until muscles tire. Movement solely in hips. 

No. 17 
Poise. Tense muscles of shoulders, back and 
arms. Extend arm. Do not raise arms higher 
than head. Bring arm down from level of head 
to thigh. As one arm goes up, bring other dovni 
until it touches leg. Movement solely in shoulders. 
Repeat until muscles tire. 

No. 18 
Poise. Hook thumbs at back and tense mus- 
cles of shoulders, arms and back. Without 
raising body, lift shoulders as high as you can. 




26 Physiologicai. Exercise. 

While in this position, make muscles of neck rigid 
and turn head slowly as far as you can to right, 
then as far as you can to left. Relax all muscles. 
Tense all muscles and pull shoulders down as far 
as you can. Repeat until muscle tire. 

No. 19 

PoiSE- Balance body with hand on stationary 
object. Lift right foot clear of floor. Tense right 
leg, slowly turn toes out as far as you can, then re- 
verse and turn toes in. Movement solely at hip. 
Repeat with left leg. Continue until muscles tire. 

No. 20 

Poise. Make rigid muscles of back, shoulders, 
neck and arms. Slowly push right arm up as far 
as you can, then lower ; keep up tensity. Relax all 
muscles. Repeat movement with left arm. Con- 
tinue until muscles tire. 



Physiological Exercise 27 

SUMMARY. 

If you have faithfully carried out the instructions 
and practiced all the movements heretofore given, 
your circulation has been quickened and all parts 
of the body are performing their natural functions. 
If you will devote from five to ten minutes daily, 
preferably at night before retiring, to the short 
course following, you will be able to keep your 
mind and body in a strong and healthful condition. 

SHORT COURSE. 

Do Nos. 1. 3, 4, 0, 6, 7, 00, 11, 12, 13, 14 and 15. 

If you have found any of these exercises or others 
difficult to do, it would be well to pay particular at- 
tention to them until you have fully mastered them. 

The floor exercises are particularly beneficial, 
and while doing them take position shown in fig- 
ure No. 16, and while in this position take from 
three to five long and strong inhalations, forcing 
abdomen up as you inhale and contracting same 
muscles as you exhale. You will find that by 
practicing this breathing exercise you will do all 
the others with greater ease and better results. 

If you feel in need of other movements they 
will be furnished you free charge if you will 
address me as below. I have found the exercises 
described and illustrated in these pages ample to 
meet all wants. If they seem to fail in your case 
it may be that you have not correctly interpreted 
instructions. Any information you may desire will 
be cheerfully furnished. Address 

G. H. GKIGBR, M. D. 
ii8 East Second St., Dayton, Ohio. 



JAN 18 1904 



